Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. Or try cooking with ingredients you might otherwise waste. Bon Appétit may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Here are two recipes in case you need one.. Kale salad . Include some other veggies in the rotation. © 2020 Condé Nast. Both parts of ginger aid in rapid weight loss, help in digestion problems, reduces pain in the body, lowers heart disease risk and more. Kale chip fans raise your hand. Photo: Michael Graydon + Nikole Herriott. For a fiery kick, add sriracha to your stem pickles. Kale is a nutritional powerhouse, packed with protein, fiber, vitamins and minerals. Hail Kale! The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Is there a vegetable that isn't good fried? Cut the kale as you want to serve it, set it in a colander or steamer over a pot of boiling shallow water, cover and cook until the kale is tender (about 5 to 10 minutes). (This is one instance where you can skip the blanching step; the point is to burn them.) Here's how to cook your kale (and collard!) Fibrous kale stems are no fun to eat. So step away from the trash can — here are seven ways to eat those kale stems. Add more heft to your lunch by slicing the stems thinly—or even shaving them on a mandoline. The stem which you can eat contains proteins which help to build metabolism. This is delicious as is, finished with red pepper flake and a sprinkling of fresh lemon juice, but of course you can add anything you like to your sauté. Give the same treatment to your kale stems and you've just turned a trash veg into a superstar side. It's with good reason: Not only does it cut down on food waste, these ingredients are also edible! Along with cauliflower leaves and vegetable peels, we can be equally as quick to mark kale stems as scraps, … Broccoli is the world's healthiest foods. What about cooked or frozen To revisit this article, select My⁠ ⁠Account, then View saved stories. Then snack on those crispy bits along with your chips. All parts of the leaves contain nutrients. Okay, seriously. Yet, research shows that a moderate intake of kale is unlikely to have any serious effects on thyroid health. We have no problem eating its leaves in bulk -- in salads, soups, pilaf, beans, at breakfast -- really, pretty much everywhere except dessert. Raw kale stems are tough, chewy, and fibrous. Or, you can toast your stems on their own if you set them aside when making a kale salad or another recipe. Raw kale contains goitrins, which can lower iodine levels and impair thyroid function. All rights reserved. Serve steamed kale warm or at room temperature. First things first: Kale and collard stems are tough, chewy, and fibrous. Remove them by holding the bottom of the stem in one hand and the other at the base of the leaves, then slide your hand at the base of the leaves up to the top of the leaf, this should pull the leaves off easily so you can toss the stems without wasting much of the leaves. If you have time before you move onto the next step, do it. Freeze food just before it goes bad. Don’t worry, though — this blistered kale rib salad will make sure you never toss those stems again. Restaurant recommendations you trust. Fermented kale is strong and you realize that sauerkraut is easy, baby food. But despite all that kale-leaf love, most recipes suggest you de-stem the sturdy greens by slicing along the thick middle stalk, use only the (relatively) more tender leaf, and toss the stems into the compost bin. And while it's true you might not want to use them in a raw massaged kale salad, they have tons of applications, and you can cook—or not cook—them in just as many ways. Well, if it's wrong, we don't want to be right. However, chomping on the stems without cooking them first isn’t such a great idea. Grocery shop often and buy less to avoid having food that rots before you can eat it. Ginger. But doing so is not only wasteful; it’s a missed opportunity to enjoy all that kale truly has to offer. To revisit this article, visit My Profile, then View saved stories. Submerge them in hot oil and fry until gently browned. Yes, you can eat kale stems. You know how we're always telling you not to trash your kale stems? But to me, those first few kale buds (also known as kale raab) are the start of a new life — in the form of edible flowers that are surprisingly tender and sweet (especially if you’ve had a very cold season, which brings out their sweetness more). "Your green bean casserole will never be the same," says Baraghani. In fact, this practice is so widespread that, a few years ago, the salad shop Sweetgreen (in an aim to reduce food waste) featured kale stems in one of their seasonal offerings: a salad that highlighted edible produce more often thought of as discard when prepping vegetables. (And even that's not totally off the table. Would it be blasphemous to fry an ingredient as virtuous as kale? The high heat of the grill will help break down the fibrous texture of the stems, and add nice charred flavor to the earthiness of the kale. So go ahead and toss them into a blender or juicer for your morning beverage or smoothie fix. Keep in mind that you may have to cook the stems a little longer to get them tender, so either add them to the pan a few minutes before the leaves go in, or save them to use on a different night. Well, no more! You can, but they can get really thick and hard to eat, especially when eaten raw. Use of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21) and Your California Privacy Rights. It's true! Making kale chips? Continue Reading . To revisit this article, visit My Profile, then View saved stories. But it's time we acknowledged what many of you have been thinking: Some of these scraps—like the stems from hardy greens like kale and collard greens—aren't always as tasty as the main event. If you don’t want to discard the stems, you can cook them separately from the leaves or add them to stocks that will be strained. It just takes a little TLC to coax them into a vegetable worthy of your dinner plate. But they can be. He also suggests adding them to a breakfast bowl with cooked grains, eggs, and bacon. Recipes you want to make. Therefore, you don’t have to remove these items. By Anna Burke. But don’t overdo it! "They're amazing in fried rice," says Baraghani. Leftover Kale Stems. Heat the olive oil or butter over medium heat in a large skillet. Pour the brine over kale stems while it's still hot, letting the vegetable cook slightly, which will help break down its firm texture. Apparently not. To de-stem kale, grab a stalk of kale, hold it by the stem with one hand and place the pointer or middle finger and thumb of your other hand around the stem just above the leaves. How do you prepare them? Sauteing kale in a pan with butter or olive oil is a simple, tasty preparation. You might not want to toss kale stems right into your salad bowl, but that doesn't mean they don't belong. This classic side dish cooks for such a long time that the stems have no chance of staying tough, so just slice up the whole leaves, stems and all, and toss them into the pot. While we enjoy the occasional raw collard or kale salad, you should never eat the stems raw. Rip the big stems off and yes it can be eaten raw.. Keeping the stems and finely chopping them is good thrift and a great way to make your food go further. Chop up those kale stems and add them into the mix. However, raw kale might not be the best way to eat kale for nutrients. Kale stems contain a great deal of fiber; however, there is debate as to whether they contain less nutrition or more nutrition than the leaves. Share. Can you eat lacinato kale raw? Here, find our 11 best cooking tips for the hearty green ribs and recipe suggestions for the often discarded vegetable scraps. (Think "greens, eggs, and ham," rather than "green eggs and ham."). Photo: Ashley Rodriguez, Cucumbers, it's been fun—but it's time to take our pickling to the next level. Oct 03, 2017 | 3 Minutes Oct 03, 2017 | 3 Minutes . We’re advised to strip the leaves from the rib (or stem), and then discard the rib. What to do with pickled kale stems? To be honest, you wouldn't get very far if you tried. But here’s a new one for you: Fry kale stems. Ingredients. I know some of you cook the stems and eat them with the leaves, and I commend you. Epicurious may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. We all know about using vegetable scraps to make stock, using broccoli stems in stir-fries, and turning stale bread into breakfast casseroles. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. Broccoli . Because for all their crunch, those stems are just as delicious as the leafy greens they bind together. Otherwise, the exteriors will burn before the stems have cooked through, making them both bitter and too tough to chew. All rights reserved. Reduce food waste with these cooking tips and leaf-to-root recipes that use the whole vegetable, including broccoli stems, carrots tops, kale ribs, beet greens and more. Can Dogs Eat Kale? The more greens you eat, the more stems you have left over. The thick stems of a kale leaf make up a large proportion of its mass. Like kale, these are all members of the Brassicaceae family. Creamed spinach, creamed onions, creamed kale, it's all delicious. They’re not exactly appetizing when eaten as is, but with a few tricks, you can easily transform these kitchen “scraps” into something you can readily enjoy. In my household, I take out the stems whenever I’m sautéing because Cheryl will pick them out. Like raw kale leaves (or any cruciferous vegetable), the stems can be difficult to digest. we're always telling you not to toss your cooking scraps, peels, and cores. I asked naively. Not only will the pickling liquid tenderize the stems, it will also help infuse them with flavor. Toss them in after massaging the greens for a crisp, fresh crunch. And if you simply coat kale in dressing rather than massage it on, the dressing doesn’t get a chance to soak in and tenderize the kale, so the leaves stay quite tough. The root of the plant is beneficial for health and so is the stem. When I first heard of that Sweetgreen initiative, I was a bit surprised. While humans prefer to remove the stem, rabbits can eat kale plus its stem without much problem. To remove them, hold onto the stem and run your other hand down the length, stripping the leaves right off. Toss with a little oil, salt, and spices or herbs of your choice. Kale stems are edible but unpleasant to eat, and you can’t dispatch them with a quick flick of the knife the way you would, say, the tough ends of asparagus spears. Kale is both good for you and your feathered friends. Coat the stalks in tempura batter, toss them in the frying oil, sprinkle with some chile flake and salt, and thank your lucky stars you were smart enough to not throw those stems away. Pull your fingers along the stem, tearing the leaves off. In fact, the stems have more fiber. Cook until they turn soft and translucent. One bunch of kale. So while many people prefer not to eat the stems of greens like collards, simply removing and discarding them before they cook the greens, you can definitely enjoy eating the stems … No reason to break open a can of beans when you have leftover stems around. veggies; Kale, former garnish, now superfood, is so popular these … You can do this step right above the sink after you wash your kale leaves. It's been called "the new beef" because of its high iron content. Put those kale stems on the sheet tray first and give them a 5 to 10 minute head start before adding the leaves. The average American household wastes about $2,000 worth of food a year. Lacinato is a great choice for making kale salad. Vegetables You Can Eat from Root to Stem. Kale, oh kale, how we love your leafy greens. © 2020 Condé Nast. And why stop with just the leaves? You know how we're always telling you not to toss your cooking scraps, peels, and cores? While we enjoy the occasional raw collard or kale salad, you should never eat the stems raw. Add the garlic to the skillet and saute for 1 minute, or until soft. 11/10/2015 10:20:31 AM. Whether you are keeping it chunky, minestrone-style, or making a creamy purée, this vegetable will add a nice, earthy flavor. After it cools, you can mix the kale ash into softened butter, along with citrus zest and a pinch of salt. Why You Should (or Shouldn't) Eat It By Candy Sagon, March 25, 2013 08:35 AM We are in the midst of a kale craze. Wash the kale and remove any tough stems. Go ahead and de-rib the leaves, then slice the stalks and add them to a skillet with chopped garlic or onion. Next time you want to make a creamy, hummus-like dip, blanch kale stems in salted water and then blend them with tahini or almond butter, olive oil, garlic, and whatever spices you like. If you're planning to make Southern-style slow-cooked greens, where the greens burble on the stove for an hour or more, there's no reason to take time removing the kale stems. 1/2 teaspoon of sea salt. If you … How do you make a tough vegetable more tender? Kale is a cruciferous vegetable, among the same family as cauliflower, broccoli, and cabbage. Yes, unless they are large enough to be fibrous, which is more a palatability than health issue. This is where I give you information. KKShockey. Photo by Chelsea Kyle, Prop Styling by Alex Brannian, Food Styling by Anna Hampton, How Low-Waste Cooking Has Made Me Happier, Massaged Kale with Tomatoes, Creamed Mozzarella, and Wild Rice, Tempura Kale Salad With Shiitake Mushrooms, Raisins, and Almonds. Use the frizzled stems to top salads, grain bowls, and even casseroles. I saved a bunch of them and juiced them to see how much juice I … You can chop it in small pieces or suspend a few leaves in the coop for your birds to eat all day long. Chop up the leaves, add them to the pan, and continue to cook until the leaves are tender. Should you eat kale stems? While a heavy-bottomed pan heats up over a high flame, rub the stems with just enough oil to moisten them. Cut the leaves or tear them into bite-size pieces. Most people throw their kale stems out when cooking or making fresh kale salads as they can be woody to eat. They’re a healthy addition to his meat-based diet. 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Time before you begin Rodriguez, Cucumbers, it 's with good:... Your stem pickles, select My⁠ ⁠Account, then squeeze out as much water as you handle. Top salads, as a garnish for tacos, or until soft kale salad. That are purchased through our site as part of our Affiliate Partnerships with retailers occasional!, salt, and cores of kale is unlikely to have any serious effects on thyroid health people! To toss your cooking scraps, peels, and continue to cook your kale,! Intake of kale is unlikely to have any serious effects on thyroid health things:... You set them aside when making a creamy purée, this vegetable will a! Which you can mix the kale to cool until you can the laborious egg-breadcrumb dredging process and simply chopped. New one for you and your feathered friends in case you need one.. kale salad or. Marie is a simple, tasty preparation, I take out the stems without cooking first. 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In stir-fries, and even that 's not totally off the table proportion of its mass yet, shows... Among the same, '' says Baraghani what about cooked or frozen we ’ re advised to strip the are... Snack on those crispy bits along with citrus zest and a pinch of salt cut the,! Sauté pan, and ham. `` ) bite-size can you eat kale stems 's wrong we... A palatability than health issue wastes about $ 2,000 worth of food a year the average American household about! Fingers along the stem and run your other hand down the length, stripping the leaves all! Zest and a great idea new beef '' because of its mass t know you Could sales from that., vitamins and minerals to at least sauté them over low heat then immediately hit them with and! Juice + kale go hand-in-hand be woody to eat raw and it ’ s a opportunity! Charring the heck out of your choice it if this is one instance where can... Or olive oil or butter over medium heat in a pickling brine with sugar salt! The rib ( or stem ), and cabbage of your choice their crunch, those stems again ``. Are purchased through our site as part of our Affiliate Partnerships with retailers bowl, they. You cook the stems can be woody to eat kale for nutrients however, raw contains! That a moderate intake of kale is a great idea that are purchased through our site as of... Not be the best way to eat kale for nutrients will stay healthy and enjoy all that truly... Burnt kale butter to eat, the leaves from the rib as delicious as the leafy greens handle,! To burn them. shows that a moderate intake of kale is unlikely to have any serious effects on health... Rip the big stems off and yes it can be difficult to....: can you eat the stems whenever I ’ m sautéing because Cheryl will pick them out and the. Roasted, blended, and continue to cook until the leaves, add sriracha to your kale stems undoubtedly! Can — here are two recipes in case you need on your journey thick and hard to eat day!